WED09JAN2019

f1848b87-d251-46b3-8ee2-e6190506a16c

WOD

Strength
Deadlift: 70/5x5sets, not T&G

Conditioning
For Total Calories/Reps:
2 Min 40’ Shuttle Run
1 Min Double Unders
2 Min Row for Cal
2 Min Rest
2 Min 40’ Shuttle Run
1 Min Double Unders
2 Min Row for Cal
*Shuttle run down and back = 1 rep

2 Min Rest; then immediately into:
800M Run for Time

Extra

Strength
FS: 50/8, 60/8, 65/8x2sets
Plyo Work: 50ft Bounding Broad Jump after each set, soft/quiet feet

Skill
4 Rounds for Times, of 3-2-1:
Ring MU
50’ KB Front Rack Carry AHAP
90 Sec Rest

*2 min cap per round – Scale reps/movements as needed

Allen Core Fitness Training

Deadlift: 5×5 at one heavy weight

For Total Calories/Reps:
2 Min Bike for Cal
1 Min Double Unders
2 Min Row for Cal
2 Min Rest
2 Min 40’ Shuttle Run
1 Min Double Unders
2 Min Row for Cal
*Shuttle run down and back = 1 rep

Rest 2 min then: 400m Run for time

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